Tips for cholesterol control from Baptist Health
The American Heart Association (AHA) recommends that each of us reduce our heart
disease risk by decreasing the amount of fats and cholesterol in our diet.
This is what the AHA suggests: limit total fat intake to no more than 30 percent of
your daily calories (saturated fats should comprise no more than one-third of your total
"fat calories"); and limit dietary cholesterol to no more than 100 mg. per 1,000
calories of food-not to exceed 300 mg. daily. The following guide can help you reduce both
saturated fat and cholesterol and help you stay within the AHA guidelines.
Remember, fats are present in foods of both animal and vegetable origin, while
cholesterol is found only in foods of animal origin.
Best Bet Protein
Protein is essential for good health but many protein-rich foods are also high in
saturated fats and cholesterol. Fatty cuts of red meats and organs are the worst
offenders. To get the best protein with the least amount of fat and cholesterol eat more
fish, legumes (dried peas and beans), and skinless poultry. When you do eat meat, trim all
visible fat before cooking. Be aware of portion sizes; 3-6 ounces of meat, fish, or
poultry daily is about all you need.
Best Bet Dairy
Low fat milk, yogurt and cheeses are your best dairy choices. Select skim or
two-percent low-fat milk and yogurt. When buying cheese (which is traditionally high in
saturated fat), look for low butterfat varieties such as farmers' cheese, pot cheese,
uncreamed cottage cheese and part-skim ricotta.
Best Bet Grains
Whole grain breads, cereals and pastas are your best choices. Oatmeal is particularly
good since it appears to have a cholesterol lowering effect. When buying commercial baked
products, read labels carefully. Many receive up to half of their calories from saturated
fats such as palm and coconut oil.
Best Fruits and Vegetables
Most fresh fruits and vegetables are naturally low in saturated fat. There are,
however, a few exceptions. Avoid avocado and coconut, which contain high levels of
saturated fat. Palm oil, palm kernel oil, coconut oil and hydrogenated vegetable oils are
also highly saturated.
Low Fat Cooking Tips
In addition to selecting low fat, low cholesterol foods, you can further reduce fats in
your diet by preparing your foods the low fat way. Bake, broil, steam, poach or microwave
foods without added fats. Use vegetable cooking sprays when baking instead of
"greasing" pans. Substitute one egg white plus one tablespoon vegetable oil for
the whole eggs called for in recipes. And, when you must use fats, select polyunsaturated
vegetable oils over butter or lard.